Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Iron View
  • Previous WOD Posts

    Tuesday, June 11, 2019

    Koda CrossFit

     

    CROSSFIT TOTAL
    A) 3 Attempts at 1RM Back Squat

    B) 3 Attempts at 1RM Shoulder Press

    C) 3 Attempts at 1RM Deadlift

     

    JACKED

    A) EMOM for 12 min
    E: 30s Wall Sit
    O: 30s Plank Shoulder Taps (smooth and controlled)

    B1) 20-18-16-14-12 DB Seated OH Tricep extension
    rest 15s
    B2) 5x20s Banded Tricep Pressdowns
    Rest 90s
    C) 5×2 deficit HSPU negative 10s negative w/5s rest between reps
    *REST AS NEEDED between sets